Harness Sled Drag

Execution

1. Load the sled, put the harness over your shoulders and chest and cinch it snug, or take the strap in both hands if you are pulling by hand.
2. Lean slightly in the direction you are about to travel, whether forward or backward.
3. Drive through your hips and knees with steady, controlled steps, keeping your torso stable.
4. Keep your steps even in length; do not let the sled slow you into short choppy shuffles.
5. Exhale on every step and keep breathing continuously across the whole distance.
6. Cover the planned distance, then stop, unclip and rest before the next set.
7. If your gym only has a short lane, do more shorter reps rather than fighting for one long distance.

Quick cues

• Lean into the direction of travel.
• Even steps, don't shuffle.
• Hips and knees do the driving.
• Exhale on every step.
• Harness snug before you pull.

Common faults

• Fault: Taking short choppy shuffle steps instead of full strides

  Fix: Lighten the sled until you can take full, even steps.

• Fault: Holding the breath through the effort

  Fix: Exhale audibly on every step and cut the distance if the breathing breaks down.

• Fault: The harness sitting loose so it rides up toward the neck or twists during the pull

  Fix: Tighten the straps so they sit snug across the chest and under the armpits before the first step, and re-check them between sets.

• Fault: Hunching the shoulders forward under the strain

  Fix: Keep the chest tall and the shoulders down through the whole distance.